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Workout Summary
Download WorkoutWorkout Description
Traditional body part splits have been around for a long time.
And there’s a lot of reasons why.
- They clearly work in promoting muscle growth.
- They’ve been promoted by some of the industry’s top athletes.
- Who doesn’t like a good pump?
But probably the biggest reason of them all – they fit in nicely with the work week schedule.
With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.
But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.
Enjoy!
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The M-F Workout Routine
The following workout is meant to be performed Monday through Friday.
Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.
Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Follow the program as written for 10 weeks, moving up in weight when possible.
Monday: Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 6 |
| 2. Lat Pull Down | 4 | 8-12 |
| 3. Dumbbell Row | 4 | 8-12 |
| 4. Hammer Strength Machine Row | 4 | 10 |
| 5. One Arm Cable Row | 3 | 12 |
| 6. Straight Arm Cable Pull Down | 2 | 15 |
Tuesday: Chest & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Bench Press | 4 | 6 |
| 2. Decline Bench Press | 4 | 8-12 |
| 3. Machine Bench Press | 3 | 6-12 |
| 4. Machine Fly | 3 | 12-15 |
| 5. Push Ups | 3 | Failure |
| 6. Machine Crunch | 3 | 15 |
| 7. Hanging Leg Raise | 3 | 12-15 |
Wednesday: Legs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Back Squat | 5 | 6 |
| 2. Romanian Deadlift | 4 | 8-12 |
| 3. Leg Press | 3 | 10-15 |
| 4. Leg Curl | 3 | 12-15 |
| 5. Walking Lunge | 3 | 15 Each |
| 6. Smith Machine Calf Raise | 4 | 20 |
Thursday: Shoulders & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Military Press | 4 | 6 |
| 2. Lateral Raise | 4 | 8-12 |
| 3. Reverse Machine Fly | 4 | 8-12 |
| 4. Machine Shoulder Press | 3 | 6-10 |
| 5. Barbell Shrugs | 4 | 15 |
| 6. Decline Sit Up | 3 | 15 |
| 7. Barbell Roll Out | 3 | 12 |
Friday: Arms Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. EZ Bar Curl | 4 | 8-12 |
| 2. EZ Bar Skullcrusher | 4 | 8-12 |
| 3. Spider Curl | 4 | 8-12 |
| 4. Tricep Dip | 4 | 8-12 |
| 5. Cable Hammer Curl | 4 | 8-12 |
| 6. Cable Overhead Tricep Extension | 4 | 8-12 |
M-F Workout Routine Summary
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.
Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.
This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.
If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.
100 Comments+ Post Comment
Hi, is this a good split for losing fat?
I am 173 cm and 66 kg, but maybe 25% body fat
Would this be a good workout?
Thanks
Hey Kjell - this workout was originally written as muscle building plan. However, with proper nutrition and adequate cardio this plan can easily be adapted to fit a fat loss focus regimen.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. For cardio ideas, check out this link: https://www.muscleandstrength.com/workouts/cardio
For fat loss diet advice, check out the link here:
https://www.muscleandstrength.com/articles/step-by-step-guide-to-buildin...
Or:
https://www.muscleandstrength.com/expert-guides/fat-loss
How would you adjust this to make two leg days a week?
Hey Alex - rather than adding a leg day to this maybe you should check out a 6 day PPL which hits all body part twice per week:
https://www.muscleandstrength.com/workouts/built-different-ppl-workout
Hey, I’m 5 10 158 pounds, I’m an intermediate lifter 17% bf. Would this be a good workout routine to build muscle in for me? Or should I do something with higher reps. I want to get bigger and look more aesthetic and obviously gain some strength
Hey Hadi - yeah, this workout could work for you. Need to make sure you diet is on point to keep bodyfat low if you're looking for aesthetics.
Do these sets include warmup sets?
Hey Boris
The sets listed are referring to working sets, not warmups.
Is the 5 day split better than upper and lower routine that’s the question
Great question Daniel
They both have their place. I recommend doing one for 10-12 weeks, then switching to the other for 10-12 weeks.
Hi
1/No deload weeks. I think 10 weeks too much. Can i play 5 weeks then deload week then back to the rotuine .
2/the exercises with 6 reps can i add more reps or 6 reps only.
My english not good
i was looking this programe, i want to ask you that i regular member of Gym but i escaped gym due to Ramzan, now i again join gym. Am i take this programe for better physique. Moreover, i am 6 feet in height and 88 Kg of weight.
This is a good program for returning to the gym - good luck with it!
I am 18 years old and have been going to the gym for a while now. I have built some up some muscle but am still pretty skinny. I was wondering if this is a good program for me?
This is a great program for adding some size, Bob. That is, of course, if you're eating enough to support the growth. If you want to get big you've got to eat big.
Josh,
I’m starting to get back into shape and was wondering if this split schedule good to try and add muscle? I’m 5’ 6” at 148. I’ve always had trouble adding any weight. Is there specific protein, fats, calories I should be taking on a daily basis? Does doing cardio prevent muscle growth? Is it ok to workout my abs 4 days a week?
Thank you very much.
Hi, I am a 27 year old female. I am 5’3’’ and 145 pounds. I’ve lost 80 pounds over the last year by healthier eating and working out 4-5 days a week. I want to tone and add muscle but still lose the last 15 pounds so I can reach my goal weight. I feel like I have hit a plateau. Is this schedule ideal for me?
Hi Josh, I am 29 years old and weigh 240 with a height of 5'11" I was wondering if this is a good routine to lose fat and gain muscle for me.
Hi Cody,
If you are a beginner, start here: https://www.muscleandstrength.com/workouts/beginner
All workouts can be used to either build muscle or lose weight as that is mostly dependant on diet.
Is the 5 day body part better than 4 days upper and lower I’m used to body part upper lower don’t seem as fun
I’m also a huge fan of the 5 day split. My routine is very similar to this one, but I was hoping to get some feedback.
My schedule is M-F with Saturday primarily used for a low intensity longer cardio session like hiking or even a beach swim followed by a BBQ. Sundays are a complete rest/ meal prep day for the upcoming week.
Monday (chest), Tuesday (Back/abs/Calves), Wednesday (arms), Thursday (shoulders/abs), Friday (Legs).
My mindset behind training arms after chest and back days is that while my routine is primarily isolation movements, the slight activation of the bicep and tricep fibers help me get a better pump when I focus on just arms.
I look forward to hearing from y’all! Keep crushing it.
Hi Will,
Sounds like a solid routine!
Cool part now, I just became a Fitness Chef at Nutrition Solutions and finally have my macros dialed in. This routine is even perfect for body recomposition. Thank you again for sharing this routine! I’ve been incorporating HIIT for cardio 3x a week.
Thanks, Josh, great article! I've been using this workout since mid-November, although I did make small modifications and added alternate exercises, especially when the gym is crowded. I like getting my workouts in during the week, and when I do end up working out on a weekend I just start this plan over.
Paolo
Hi Paolo,
Thank you so much for trying it out! Sounds like you've done a great job modifying it to best fit your needs and schedule which is exactly how one should approach the program. Happy to hear you've enjoyed the process - Thank you for supporting M&S!
Hi Josh I am currently cutting I am currently on 2000 calories a day p229 f45 c179 do I need to change do I need to nock these numbers down weekly or would you keep your eyes on the scales when the weight starts to slow down would you drop 100/200 calories off.
Hi Ash,
I'm only eliminating calories when the weight loss stops bro lol.
Hey Josh,
What is the meaning of 8-12 or 12-15? is that means To increase the reps in every set or you can choose the No. of reps?
Regards,
Hi Osama,
You should perform sets within that rep range and select a weight that comes close to failure within that range.
Thank you Josh,
One more question...can I take the rest in split days( Wednesday & Saturday for example)?
Hi Osama,
Yes, that is absolutely ok.
Hi Josh, Getting back in the gym after a long two year break. I like the work week schedule and this program has been great so far. Trying to lose some fat and build muscle 5'9" 215. I'm on week 3 of this program and love it, what's next after week 10? Thanks for any info and this program
Hi Chad,
If you're liking the program and still seeing results you want, there's really no reason to change things up. So long as you're continuing to make progress and being consistent you'll be able to use whatever program you enjoy for the long-term.
If however things get stale, your availability to make it to the gym changes, or your goals change - you can find a program that aligns with your goals here: https://www.muscleandstrength.com/workout-routines
Hi Josh,
I'm 6'4" and about 195lbs. Pretty lean so I'm trying to add muscle bulk, would this be good for me?
Thanks!
Hi Nick,
I'd recommend this program: https://www.muscleandstrength.com/workouts/full-body-workout-program-for...
Hi, I wonder if I need to increase weight after one set during one exercise? Thanks
Hi Aleksander,
You can, or you can keep the weights the same through your sets. Personal preference. Just be sure to try to increase the weight used when able throughout the duration of the program.
Hey I was wondering if this will be good for me. I’m 17 years old and weighing at 240lbs at 5’11. I want to lose fat and gain muscle.
Hi Amrik,
I'd recommend something with a higher training frequency, such as one of these:
https://www.muscleandstrength.com/workouts/september-starter-beginner-wo...
https://www.muscleandstrength.com/workouts/shul-workout
https://www.muscleandstrength.com/workouts/phul-workout
Hey josh i had a question im 18 years old and im a senior in highschool, im trying to lose weight and gain muscle mass. Would this program work? or what else do you recommend!!
Hi Tucker,
I'd recommend something with more training frequency than this in your case. You could check out this workout, I think it might help you with your goals: https://www.muscleandstrength.com/workouts/september-starter-beginner-wo...
Hey Josh,
greetings from Athens, Greece.
I' ve just completed a number of your fat loss routines and i enjoyed them very much. I' ve decided to switch to body part splits routine although my goal is a further loss of approximately 5 kgrs of fat.
1) Would you recommend this programm?
2) Being on a calorie deficit while using a carb cycling diet would you still recommend the use of creatine monoydrate or alkaline as part of the recommended supplements?
Hi George,
When it comes to fat loss, the main thing is being in a calorie deficit. The program is simply a way to maintain (or build) your lean muscle mass while losing fat.
1. I wouldn't recommend this program for most - but it's a fun one if you have recreational goals and have a good established training habit.
2. Yes, you can still use Creatine during fat loss phases and with carb cycling.
Thanks for your answer Josh.
I would appreciate If you can explain to me more why you wouldn't recommend this for most.
Hi George,
Training splits where you train each muscle more frequently throughout the week tend to lead to better results for most: full body, upper/lower, push/pull/legs.
Body part splits are all fine and dandy, but they aren't optimal for most.
Can you do this program back to back?
Hi Kyle,
Sure, that should be fine.
How about weight selection? That is something I always struggle with. Picking the right weight. I worry I’m not lifting heavy enough
Hi Kyle,
Aim to perform every set feeling as though you have anywhere between 1-3 reps left in the tank. 3 reps for your earlier sets on an exercise, and 1 rep on your later sets.
I noticed that the rest times should be around 30-45 seconds between sets. Thats confusing, since on the compounds the rep range is only 6, wich mean heavy weights, wich means longer rest times. 30-45 seconds for a heavy compound like the deadlift seems crazy to me. Are you supposed to go lighter even though the rep range is 6?